Baby brain. It’s a term that gets thrown around a lot during pregnancy and new motherhood – and let’s be honest, it can sometimes feel like a great excuse when you’ve forgotten where you parked the car, misplaced your keys, or totally blanked on your to-do list. Some even swear it’s a clue you’re expecting a girl! But is it real? Or just another pregnancy myth that’s passed down through generations?
The truth is, experts are still divided on what’s actually happening in your brain during pregnancy. Here’s what the latest research and expert opinions have to say.
Pregnancy brain changes: What the science says
Recent research has added weight to the idea that “baby brain” really exists. A detailed study tracked the brain changes of one woman throughout her pregnancy and beyond. The findings revealed:
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Decreased grey matter volume: About 4% of the tissue responsible for emotions, memory, and movement was reduced during pregnancy.
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Increased white-matter integrity: This suggests stronger connections between brain regions in the first and second trimesters, which returned to normal post-birth.
These changes could be nature’s way of helping mums-to-be focus on social and emotional cues, possibly making them more in tune with their baby’s needs. Similar brain transformations occur during puberty, and studies in animals suggest it might boost behaviors like nesting and bonding.
While the study's lead researcher didn’t experience “baby brain” herself, she admitted to feeling more emotional and tired during the third trimester. The next step in research is gathering data from more women to explore how these changes might predict things like postpartum depression or conditions like pre-eclampsia.
When does pregnancy brain start?
Pregnancy brain, or the forgetfulness and mental fog many women experience, often begins in the first trimester. Hormonal changes start immediately after conception and can affect memory and focus early on. However, many women report the symptoms becoming more noticeable in the third trimester as the physical and emotional demands of pregnancy increase.
What are other symptoms of pregnancy brain?
Aside from forgetfulness, other symptoms of pregnancy brain may include:
Aside from forgetfulness, other symptoms of pregnancy brain may include:
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Difficulty concentrating or staying focused on tasks.
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Mental fog or feeling absent-minded.
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Trouble recalling words or names (mild memory lapses).
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Being more prone to misplacing objects like keys or phones.
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Increased emotional sensitivity, which can affect mental clarity.
These symptoms vary and may be more pronounced in some women depending on factors like sleep quality, stress, and hormonal changes.
What causes pregnancy brain?
Pregnancy brain is thought to result from a combination of factors, including:
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Hormonal changes: Significant increases in progesterone and estrogen can affect brain function and memory.
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Sleep deprivation: Many pregnant women struggle with disrupted sleep, which can impair cognitive function.
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Increased mental load: Preparing for a baby involves planning, worrying, and multitasking, which can strain memory and focus.
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Changes in brain structure: Studies have shown a reduction in gray matter during pregnancy, particularly in areas linked to emotional processing and social interactions.
Why does pregnancy brain happen?
Some scientists believe pregnancy hormones and emotional changes are your brain’s way of preparing you for motherhood. However, this may come at the expense of focus and memory for other areas of life.
On the other hand, some research suggests it’s not so much about brain function, but more about how your attention is split. Psychologist Sandra Wheatley explains:
“You’re having to prioritise a whole new area of your life and get ready for having your baby alongside work and your relationships. No wonder arguably less important things slip from time to time.”
So, while you might feel forgetful, it could simply be that your brain is juggling a lot more than usual!
How to beat baby brain
Whether baby brain is real or just a product of life changes, here are some tips to help you stay on top of things:
Stick to habits
“Get into the habit of leaving things in the same place every time,” suggests Sandra.
Use tools to stay organised
A diary, kitchen whiteboard, or even apps can help you keep track of appointments and tasks.
Delegate tasks
“Give your partner the responsibility of certain tasks or things to keep track of,” says Sandra.
Ask for reminders
“If your mum wants to come along to a midwife appointment or scan, ask her to remind you of the date and time a few days before,” says Sandra.
Practice memory tricks
Try simple techniques like repeating important details out loud or creating mental associations to help you remember things.
Don’t stress about it
Most importantly, cut yourself some slack. “You’re focusing on the most important thing right now – your baby – and who can blame you for that!”
Prioritise “me time”
Your body is working overtime during pregnancy, so it’s important to give yourself a chance to recharge. Resting both your mind and body is key to staying balanced.
Stick to a sleep schedule
Try to go to bed and wake up at the same time each day. This consistency helps your body settle into a healthy sleep routine, which is crucial for your overall well-being.
Unwind before bed
Create a relaxing bedtime routine—take a warm bath, read a book, or try switching off screens an hour before bed. Giving your brain time to slow down can make it easier to fall asleep.
Stay active
Regular exercise not only boosts your cognitive health but also helps keep your body strong for the demands of labour. Bonus: It can improve your sleep quality, too!
Keep a list handy
Writing things down can help you stay on top of everything without stressing about forgetting. Whether it’s to-dos, appointments, or shopping lists, it’ll ease the mental load.
So, whether baby brain is a hormonal phenomenon or just the natural side effect of your life shifting toward motherhood, remember this: it’s temporary, it’s normal, and it’s okay to lean on others while you adjust to your new role. You’ve got this, mum!
About the expert
Dr. Sandra Wheatley is an Associate Fellow and Psychology Consultant at PotentPsychology.com with over 30 years of experience. A Psychology graduate from Royal Holloway, University of London, she earned her PhD at the University of Leicester. A Chartered Psychologist since 1999, she became an Associate Fellow of the British Psychological Society in 2013.
About the author
Anne Lora Scagliusi is a Senior Digital Writer at Mother & Baby. She is a Scotland-based journalist with over a decade of international writing experience, specialising in women’s health, maternal mental health, and wellness. Her work has been featured in Vanity Fair, Marie Claire, and Glamour and has appeared on several Vogue global editions. She is mum to a one-year-old bambino and lives between Italy and the UK.